Getting to travel as much as we do we get to "taste" a lot of workouts from clubs all over the country...plus on occasion I come up with something to toss at the workouts I coach.
For those lucky enough to swim with me Saturday (I'm coaching) here's the main set:
SCY
800 negative split (get 400 split) @1:00 rest
6 x 100's @ 1:20
400IM
100 kick for time
400 negative split (faster than 2nd 400 of the 800, get 200 split) 1:00 rest
5 x 100's @ 1:15
200IM
100 kick for time (different stroke)
200 negative split (faster than 2nd 200 of 400)
4 x 100's @ 1:10
100IM
100 kick for time (different than first two)
I coached this morning at Cactus:
SCY
warm up = 600 (or 10 minutes) rotate thru 25 swim/25 kick/25 swim/25 scull
16 x 100's
odds free @ 1:30
even's IM/Stroke or kick @ 1:45
Main set
200 @ 2:30 fast
4 x 50's @ :40 pace
2 x power kicks @ :30 (kick as hard/far as you can underwater, swim easy free to wall if you surface for a breath
100 easy
200 @ 2:30 pace
4 x 50's @ :40 fast
2 x power kicks @ :30
100 easy
400 hypoxic pull (2 breaths per length)
Kick
25/50/75/100/75/50/25 each length is smooth to far side flags/fast into wall
I coached this morning at Cactus:
SCY
warm up = 600 (or 10 minutes) rotate thru 25 swim/25 kick/25 swim/25 scull
16 x 100's
odds free @ 1:30
even's IM/Stroke or kick @ 1:45
Main set
200 @ 2:30 fast
4 x 50's @ :40 pace
2 x power kicks @ :30 (kick as hard/far as you can underwater, swim easy free to wall if you surface for a breath
100 easy
200 @ 2:30 pace
4 x 50's @ :40 fast
2 x power kicks @ :30
100 easy
400 hypoxic pull (2 breaths per length)
Kick
25/50/75/100/75/50/25 each length is smooth to far side flags/fast into wall
